WOD-31st July 2018

Tuesday, July 31, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Power snatch complex

1 x Hang Power snatch

1 x O/H squat

Work to comfortable weight.

WOD: For Time:

800m run/1000m row

30 Power Snatch 45/30kg

30 S2OH

30 Burpee

800m run/1000m row


WOD-30th July 2018.

Monday, July 30, 2018

SKILL:

5 min EMOM

Ring Holds 30/30.

STRENGTH:

Front squats

Work to 4 x 5 reps

WOD: 10min AMRAP

20 Kettlebell Swings 24/16kg

30 Air Squats

40 DU/100 skips

Buyout

1000m row/800m run


WOD-27th July 2018.

Friday, July 27, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Power snatch complex

Hang Power snatch

H/hang Power snatch

Work to comfortable weight.

WOD: 21-15-9

750m, 500, 250 Row to begin each round.

Power snatches

Burpees

Buyout

tabata

hollow holds/superman


WOD-26th July 2018.

Thursday, July 26, 2018

SKILL:

5 min EMOM

10 x scap pull-ups

STRENGTH:

Deadlift, rising bar to 5rm

WOD: 14min AMRAP

5 Box Jumps 24”/20”

7 DB Hang Cleans

9 Deadlifts 80/60kg

 


WOD-25th July 2018.

Wednesday, July 25, 2018

SKILL:

5 min EMOM

10 x Seated DB press.

STRENGTH:

Back squats

Work to 4 x 5 reps

WOD:

1000 row

50 KB swing 24/16kg

100 air squats

50 KB swing

1000 row/800m run

WOD-24th July 2018.

Tuesday, July 24, 2018

SKILL:

5 min EMOM

HS/Holds 30/30.

STRENGTH:

Strict press.

Work to 3 x 5rm.

WOD: 21-18-15-12-9-6

Push Press 45/30kg

Sit Ups

Wall balls 9/6kg

WOD-23rd July 2018.

Monday, July 23, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

15 min to find.

Cleans work to 5 x 3rm

WOD: For Time:

400m run Buy-in

10 x Cleans 60/45kg

5 Rounds of Cindy

10 x Cleans

5 Rounds of Cindy

10 x Cleans

400m run Buyout


WOD-20th July 2018.

Friday, July 20, 2018

SKILL:

5 min EMOM

HS/Holds 30/30.

STRENGTH:

Front squats

Work to 4 x 3 reps

WOD: For time.

Buy-in 500m row

Then 4 Rounds:

8 Front Squats 60/45kg

4 S2Overhead 60/45kg

15 Pull-Ups

Buyout 500m row

WOD-19th July 2018

Thursday, July 19, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

15 min to find.

Power Cleans work to 3rm

WOD: For time:

400m run

25 Burpees

25 Power Cleans 60/45kg

50 Sit-ups

400m run

50 Sit-ups

25 Power Cleans

25 Burpees

400m run


WOD-18th July 2018.

Wednesday, July 18, 2018

SKILL:

5 min EMOM

Seated DB press 30/30

STRENGTH:

Deadlift, rising bar to 1rm,

WOD: “Brittany”

30 Deadlifts 70/50kg

30 Burpees

20 Deadlifts

20 Burpees

10 Deadlifts

10 Burpees